Eat Yourself Sexy Australia

Junk Food-Free Meal Plan - Week 1

Be inspired by Amanda's meal plan designed by Eat Yourself Sexy's nutritionist, Emma Sutherland.

  • Download Amanda's full 8-week meal plan.

  • Click here to see all recipes featured in this meal plan.
  • WEEK 1: Day 1
    Breakfast: 1.5 cups puffed rice or corn flakes with soy milk and ½ cup blueberries.
    Snack: One small apple and 10 cashews.
    Fact: cashews contain oleic acid, a heart-healthy fatty acid found in olive oil.
    Lunch 1 cup quinoa boiled. Add 30 g dried cranberries, 30g chopped spring onions, 15 ml balsamic vinegar and 30g chopped walnuts.
    Fact: Quinoa is rich in protein; in fact, it is a complete protein that includes all nine essential amino acids, including lysine, which is important for cell growth and repair.
    Snack: 5 brazil nuts and one banana.
    Fact: Brazil nuts are extremely rich in protein, copper, niacin and vitamin E. They also contain fibre and are a strong antioxidant.
    Dinner: 200g baked salmon on a bed of spring greens, baby spinach, red cabbage and snow peas topped with 30 ml of equal parts lemon juice and water for flavour (see Baked Salmon on a Bed of Vegetables recipe).
    Fact: Salmon contains Omega-3 fatty acids, which decrease levels of triglycerides, or dangerous fats that flow through the bloodstream.
    Liquids: 2L of water, peppermint tea (Stress Reliever)

    WEEK 1: Day 2
    Breakfast: 1 cup soy milk with 1 cup fresh seasonal fruit and 1 slice gluten free toast with avocado.
    Fact: Soy milk is a good source of protein and fibre.
    Snack: 1 rice/corn based pita bread and 30g hummus.
    Lunch: 1 cup rice noodles with and 2 cups of vegetables.
    Snack: 30g mixed dried fruits.
    Dinner: 95g canned tuna on a bed of spinach, spring greens, carrots and olives sprinkled with black pepper and dash of Celtic sea salt to taste.
    Fact: Spinach is an important source of calcium, which protects against osteoporosis.
    Liquids: 2L water, Chamomile tea (Sleep Aid).

    WEEK 1: Day 3
    Breakfast: Two slices gluten free toast with local honey and one cup soy milk.
    Fact: Honey is not only sweet and tasty, it confers allergic immunity when you eat local honey. It also provides you with essential enzyme-forming substances to help provide energy throughout the day.
    Snack: One banana.
    Fact: Bananas are full of potassium, which helps promote muscle strength and electrolyte balance.
    Lunch: 300ml miso soup with 100g sliced firm grilled tofu and bok choy.
    Fact: Miso soup is an important source of tryptophan and protein.
    Snack: 5 brazil nuts.
    Dinner: 180g grilled chicken drizzled with lemon sauce on a bed of whole grain rice and steamed broccoli.
    Fact: Chicken is an important source of protein, tryptophan and niacin.
    Liquids: 2L water and 1 cup lemongrass tea (Detox Drink).

    WEEK 1: Day 4
    Breakfast: 1 cup gluten free muesli with soy milk and ½ cup berries.
    Snack: 10 cashews and 30g mixed dried fruit.
    Lunch: 180g grilled chicken drizzled with lemon sauce on a bed of whole grain rice and steamed broccoli.
    Fact: Cranberries promote urinary, gastrointestinal and oral health and are a good source of vitamin C. They also add flavour to foods.
    Snack: ½ avocado and 2 corn thins.
    Fact: Avocados contain the heart-healthy oleic fatty acid and are a good source of potassium.
    Dinner: 200g grilled trout with skillet-roasted red, yellow and orange capsicum.
    Liquids: 2L water and 150ml pineapple juice, whole lemon and cayenne pepper juice (see Fat Zapper Juice recipe).
    Fact: Lemon is an important source of Vitamin C, an important antioxidant.

    WEEK 1: Day 5
    Breakfast: 1 poached egg topped with diced tomato on 1 slice gluten free toast.
    Fact: Eggs are a wonderful source of protein and choline, which is essential for healthy cell maintenance throughout the body.
    Snack: 5 brazil nuts and 1 orange.
    Fact: Oranges are a great source of Vitamin C and fibre, which keeps bowel movements regular and prevents colon cancer.
    Lunch: 95g canned tuna sprinkled with lemon zest with lettuce and diced onions on corn thins.
    Snack: Banana Strawberry Shake - 60ml soy milk, 60 ml plain yoghurt, 1 banana and 5 strawberries blended.
    Dinner: 3 bean salad - 1 can of mixed beans with corn, spinach, lettuce and fresh black pepper to taste.
    Fact: Beans are an important source of protein.
    Liquids: 2L water and 5ml of olive oil mixed with the juice of ½ lemon.
    Fact: Promotes healthy bowel movements.

    WEEK 1: Day 6
    Breakfast: 1 peeled and sliced orange, 5 strawberries and 30g blueberries with 70g plain yoghurt.
    Fact: Yoghurt is a great source of calcium and natural probiotics that promote reproductive health.
    Snack: ¼ avocado on 2 rice thins.
    Lunch: 2 scrambled egg whites atop 1 piece gluten free topped with diced tomato.
    Snack: Carrot sticks with 30g hummus.
    Dinner: 100 g grilled tofu on a bed of Basmati rice (1/2 cup) and roasted red, yellow and orange capsicum.
    Fact: Tofu is a great source of protein and helps control cholesterol levels.
    Liquids: 2L water, 150ml pineapple juice mixed with 20ml honey (Immunity Booster).

    WEEK 1: Day 7
    Breakfast: 1/cup quinoa flake porridge, soy milk, 1 teaspoon honey and cinnamon (see Cinnamon Stewed Fruit with Quinoa/Amaranth Porridge recipe).
    Snack: 1 chopped carrot and 4 olives.
    Lunch: 1 cup cooked quinoa with steamed broccoli topped with 10g walnuts.
    Snack: 10 cashews and one banana.
    Dinner: 180g chicken on a bed of cooked red cabbage, pan-seared spinach and snow peas. Add lemon juice to taste.
    Hint: To pan-sear spinach, throw on a skillet until it wilts slightly. It will be slightly warm and taste a bit richer.
    Liquids: 2L water, 225ml warm miso soup.


  • Amanda - Week 1 Meal Plan

  • Amanda - Week 2 Meal Plan

  • Amanda - Week 3 Meal Plan

  • Amanda - Week 4 Meal Plan

  • Amanda - Week 5 Meal Plan

  • Amanda - Week 6 Meal Plan

  • Amanda - Week 7 Meal Plan

  • Amanda - Week 8 Meal Plan
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    Posted by Report
    I am following the meal plan and started today, so am on day 1. I ate the quinoa meal for lunch as directed, 1 cup of quinoa. After eating it I looked up the calories and portion sizes that are meant to be had from quinoa and it is a lot less – apparently you should only be eating 1/2 cup uncooked quinoa, not 1 cup. 1 cup packs a whopping 620 calories – that doesn’t sound like a meal to lose weight on!

    Can you please advice/help now? I feel upset that I’ve just consumed that many calories.
    Posted by Report
    The meal plan suggest 1 cup COOKED which is lot less when its uncooked
    Posted by Maido77Report
    Hi Sherone,
    All the recipes are on the recipes tab on the Eat Yourself Sexy page. Here is the link for the surprise balls:
    Posted by SheroneReport
    can I please have the recipe for the Chocolate Suprise Balls. Thank you.
    Posted by linda Report
    I would like to register to be on television "Eat yourself Sexy" Name Linda Harrison 0423347726 thanks
    Posted by bluejayReport
    can we get a breakdown of calories and fat and sugar and salt with these meal plans. I have to watch my salt intake and am curious. Thank you
    Posted by Report
    fat zapper juice can I have the link to ingrediants and recipe please.thanks